SPLIT SQUAT

POSITION: one foot in the middle, the other on the floor.ACTION: Bend both knees and keep the position. Keep back strait and hands on hips.MUSCLES: Quadriceps and buttocks

1/2 SQUAT

POSITION: Stand in the middle with legs slightly apart.ACTION: Bend knees to 90° and keep the position. Tense buttocks, legs and abdominals.MUSCLES: Buttocks, quadriceps and adductors.

SINGLE LEG SQUAT

POSITION: Stand in the middle with one leg.ACTION: Bend knee to 120°. Keep back strait and abdominals tensed. Repeat with other leg.MUSCLES: Buttocks, quadriceps, adductors and femoral biceps.

CALF RAISES

POSITION: Stand in the middle with legs slightly apart and knees bent to 120°.ACTION: Stretch feet and balance on the ball of the foot, holding the handle-bar. Keep back strait and abdominals tensed.MUSCLES: Calves, buttocks, quadriceps and adductors.

ABDUCTORS

POSITION: Stand in the middle, legs slightly apart. Place belt around knees.ACTION: Bend knees to 90° and push knees outwards. Keep back strait and abdominals tensed.MUSCLES: Abductors, buttocks and quadriceps.

SIDE SPLIT SQUAT

POSITION: Stand abreast the platform with one foot in the middle and one foot on the floor. ACTION: Perform dynamically. Rise and go down keeping the foot on the platform.MUSCLES: Buttocks, quadriceps and abductors.

SINGLE LEG BALANCE SQUAT

POSITION: Stand in the middle with one leg up.ACTION: Bend the leaning leg to 90° and raise the other leg at hips level.MUSCLES: Buttocks, quadriceps, abductors and femoral biceps.

SINGLE LEG BUTT LIFT

POSITION: Back on floor, one foot on the platform.ACTION: Lift pelvis to create a bridge and lift opposed legs. Back strait, contract abdominals.MUSCLES: Buttocks, Legs flexor, dorsals.

WIDE STANCE SQUAT

POSITION: Stand in the middle, legs slightly apart and hold a ball between the knees.ACTION: Bend knees to 120° and push knees inwards. Keep back strait and abdominals tensed.MUSCLES: Abductors, buttocks and quadriceps.